Chapter 5: Training for Endurance 118 1. Try shoes on at the end of the day. It is important to note that your feet swell throughout the day and will be largest at the end of the day. Trying shoes on in the morning may result in buying shoes that are too small. 2. Try on both shoes. Some individuals have one foot that is larger than the other. With that in mind, be sure to try on both the right and left shoe and select a pair that fits the larger foot. 3. Allow for a thumbnail's length of space in the toe box. A properly fitted shoe will allow you to wiggle your toes. Additionally, the width should be snug but still allow the foot to move without rubbing. 4. Bring insoles, running socks and/or orthotics (if used) with you. Socks, inserts and/or orthotics will undoubtedly affect how shoes fit. With that in mind, be sure to bring everything you plan on wearing in the shoes with you when trying on a new pair of shoes. 5. Make sure they’re comfortable. Running shoes do not need to be broken in. Instead, they should be comfortable and provide a proper fit right out of the box. Although not included in the above recommendations, how individuals lace their shoes can also have a profound impact on their fit and feel. For example, using the runner’s loop can help secure your heel and keep it from slipping. Similarly, using window lacing can help relieve pressure points on the top of your foot, and the reef knot can help secure the laces and keep them from coming undone. Table 5.16 depicts some of the common lacing techniques used with running shoes. Table 5.16. Common Lacing Techniques Used with Running Shoes Runner’s Loop (secures heel and prevents toes from sliding forward) Window Lacing (alleviates pressure points on the top of the foot) Reef Knot (holds laces more securely)
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